Chocolate Love: 5 Nutritious Reasons to Indulge

"My personal health philosophy is to eat joyfully, no matter what it is that you’re eating. " Nutritionist Lindsay Kluge When I ask people if there are any foods that they crave regularly, at least 80% of people pause for a moment, lower their heads and respond bashfully, “Chocolate!”. And then I get excited to reassure them that chocolate is,…

Nutrition with Ayurveda & Weight Loss

At Richmond Natural Medicine, our nutritionist, Lindsay Kluge, takes an Ayurvedic approach to creating nutrition plans that take into account your individual constitution, lifestyle, current state of health, culinary proficiency and your health goals, and partners with you to make a personalized nutrition plan that fits your unique needs. Nutrition is an area with countless opportunities for improvement, and often…

Essential Roles of Vitamin D

During the colder winter months, it’s not uncommon for people to present with lower levels of Vitamin D due to lack of sun exposure. Vitamin D serves dozens of essential roles throughout the body, and in my opinion acts more like a biologically active hormone than an actual vitamin. Known to many as the “sunshine vitamin”, we obtain the majority…

Pantry Essentials: Medicinal Herbs and Whole Foods

Keeping your personal kitchen well stocked with pantry essentials can be a foundational key to success in maintaining a sustainable, healthy diet. Quite often, I hear from patients that they are caught off guard by meals and have to “throw something together” at the last minute due to a lack of planning or time. After several months, this becomes a…

Nut Butter Protein Balls

Naturally Sweet and Perfectly Poppable  These little nut butter protein balls make the perfect snack for anytime of day, and especially as a little treat to leave out at holiday parties. You can coat these little balls in anything you like. I prefer coconut flakes, but cinnamon sugar, finely chopped walnuts,  or even tiny cocoa flakes all work well. Ingredients:…

Recipe for Chocolate Avocado Pudding

This chocolate avocado pudding is just as creamy, dreamy, and chocolatey as the original, but with the added nutritional benefits of avocado.  Best of all it's vegan and gluten-free.  Ingredients: 1 avocado 1 tsp vanilla 1/4 cup cocoa powder 1/4 cup maple syrup 6 tablespoons coconut milk 1/2 tsp cinnamon (optional) Directions: Cut avocado in half and remove the pit.…

RNM’s Favorite Crock-Pot Recipes

December can be a busy month for many, and taking advantage of your crock pots can save everyone loads of time in the kitchen prepping, planning and making meals on otherwise busy nights. This is my favorite time of year to break out the crock pots and giant soups and indulge in the savory nourishing goodness that are soups, stews, chili’s,…

Herbal Bitters: The Best Digestive Aide

Herbal bitters have a long and fascinating history of use (hundreds of years!) and they’re still being used today in some very creative ways, continuing to be our ally and supporting our digestive tracts. This week marks the beginning of the holiday season, and the time of year when abundance and culinary overindulgence is starting creep into our daily routine.…

Batch Holiday Cooking Basics

The purpose of batch cooking is to categorize your recipes for the week, get familiar with their ingredients and maximize your time to have several prepared meals throughout the week. When the upcoming weeks start to look busier and busier, meal prep and meal planning can often fall by the wayside. It’s precisely this time of year when calendars start…

Easy Practices for a Healthier Holiday

Need a few simple, easy practices for a healthier holiday? Here are some of my tried and true nutrition and herb go-to’s to help get me (and my patients) through a nutritionally challenging time of year. CCF Tea  Also known as Cumin Coriander Fennel tea, this simple little herbal blend is such a remarkable aid for your digestion before, during…